Bodyweight 100 Workout Challenge
Jump on the bodyweight workout train and get in better shape than all your friends in just weeks! Six part bodyweight workout program uses only bodyweight exercises that can be done with little to no equipment and can be done at home, the hotel room or the gym! Its next level strength training total body workouts geared to dramatically increase your muscular endurance and get you ripped, muscular and powerful in 2010!
Hi everyone!
Bodyweight training is the most effective and efficient way to develop a lean, ripped, muscular body and is one of the best way to increase your muscular endurance. In this 6 part series, we are going to explore a wide range of exercises and combine them into fast and effective workouts that require little to no equipment. The only equipment you will really need is a chin up bar and physio ab ball.
The first workout is the Bodyweight 100 Workout. This total body workout is a combination of exercises that totals 100 reps. The goal is to finish this bodyweight training workout in under 7 minutes and therefore you are going to want to complete each exercise and move on to the next exercise, taking as few breaks as possible and ideally not taking any breaks at all.
The bodyweight training presented in this series are total body workouts that not will help you build muscle and burn loads of fat, but also dramatically increase your muscular endure and get you into the best shape of your life!
Bodyweight 100 Workout Program
Bodyweight Exercise 1 – Prison Squats
20 Reps
Bodyweight Exercise 2 – Push Ups
30 Reps
Bodyweight Exercise 3 – Straight Jumps
10 Reps
Bodyweight Exercise 4 – Upright Rows
10 Reps
Bodyweight Exercise 5 – Lunges
20 Reps (10 per leg)
Bodyweight Exercise 6 – Close Grip Pushups
15 Reps
Bodyweight Exercise 7 – Chin Ups
5 Reps
If you were able to complete this total body workout in less than 7 minutes, then I advise you move on to the Bodyweight 200 Workout Program. If you could not complete bodyweight training in less than 7 minutes, continue doing it until you can.
Bodyweight 200 Workout Challenge
Bodyweight workouts are your ticket to a ripped, firm, muscular and athletic body. Jump on the train and start doing this ultimate bodyweight exercise total body circuit training workout to not only look amazing but to also get into the best athletic shape of your life!
Hi everyone!
Did you know you can get a total body workout by simply doing bodyweight training? Its a fact and not only can you get a total body workout, you can get into great athletic shape as well ensuring that your workout program is not only helping you build muscle and burn fat but is also dramatically increasing your muscular endurance enabling you to drastically improve your muscle functionality and athletic performance. This is great news for people who don’t want to join a gym or just don’t have the money to do so. All you will need for this workout program is a chin up bar and a physio ab ball.
In the Bodyweight 200 Workout Program, we are going to double the reps from the Bodyweight 100 Workout Program. Therefore this total body workout will be composed of 12 exercises totaling 200 reps. You are going to want to complete each exercise as fast as you can using proper form. Your goal is to complete this workout in under 10 minutes so take as few breaks as possible and focus on pushing yourself when you feel like you just want to give up!
Bodyweight 200 Workout Program
Bodyweight Exercise 1 – Prison Squats
30 Reps
Bodyweight Exercise 2 – Push Ups
30 Reps
Bodyweight Exercise 3 – Straight Jumps
10 Reps
Bodyweight Exercise 4 – Physioball Leg Curls
10 Reps
Bodyweight Exercise 5 – Physioball Jackknifes
10 Reps
Bodyweight Exercise 6 – Step Ups
20 Reps (10 per leg)
Bodyweight Exercise 7 – Pull Ups
5 Reps
Bodyweight Exercise 8 – Lunges
30 Reps (15 per leg)
Bodyweight Exercise 9 – Close Grip Pushups
20 Reps
Bodyweight Exercise 10 – Upright Body Rows
15 Reps
Bodyweight Exercise 11 – Body Squats
15 Reps
Bodyweight Exercise 12 – Chin Ups
5 Reps
If you complete this workout in under 10 minutes then you are ready to move on to the next total body workout witch is the Bodyweight 250 Workout. If you have not completed this bodyweight training in under 10 minutes, then continue trying it until you do!
Bodyweight 250 Workout Challenge
Next level bodyweight training allows you to perform explosive and challenging total body workouts to help you build muscle and get your ripped lean and cut for 2010! Best of all they get you into great athletic shape and give your muscles the functionality they need to outperform your opponents on the playing field!
Hi everyone!
Bodyweight training can provide some of the best workouts for you if you want to build muscle and get ripped and lean and maintain functionallity so that the next time you step on the playing field, you are ready for battle.
The Bodyweight 250 Workout is another step up in this series of workouts and it adds another 50 reps to the Bodyweight 200 Workout. Again, the key to this workout is to complete it as quickly as possible. For this total body workout, you are going to want to complete it in under 15 minutes. Therefore, complete each exercise taking as few breaks as possible and go on to the next. The concept behind the workout is not hard to remember but it certainly will challenge your strength and muscular endurance abilities as well as give you a great pump.
Bodyweight 250 Workout Program
Bodyweight Exercise 1 – Jumping Jack’s or Jump Rope
30 Reps
Bodyweight Exercise 2 – Close Grip Push Ups
20 Reps
Bodyweight Exercise 3 – Straight Jumps
10 Reps
Bodyweight Exercise 4 – Body Squats
40 Reps
Bodyweight Exercise 5 – Push Ups
25 Reps
Bodyweight Exercise 6 – Lunges
20 Reps (10 per leg)
Bodyweight Exercise 7 – Underhand Inverted Rows
15 Reps
Bodyweight Exercise 8 – Bicycle Crunches
30 Reps
Bodyweight Exercise 9 – Body Squats
25 Reps
Bodyweight Exercise 10 – Jumping Jack’s or Jump Rope
25 Reps
If you have completed this total body workout and have finished the bodyweight training in under 15 minutes then you are ready to move on to the Bodyweight 350 Workout Program. If you could not complete this workout in under 15 minutes, keep trying until you do prior to moving on to the next challenge!
Bodyweight 350 Workout Challenge
Hi everyone!
Powerful and explosive bodyweight circuit training workouts are the key to getting ripped lean and cut. They are workouts that not only get you that athletic look but also build a lot of functionality in your muscles so the next time you play sports, you perform a lot better. The reason for this is that bodyweight training are strength and muscle building total body workouts that dramatically increase your muscular endurance (you will notice this as you will be huffing and puffing and sweating profusely half way through this workout!). This combination of strength training, muscle building and expanded muscular endurance training is the ultimate combination to looking and feeling your best and helping your body get more energy.
In the Bodyweight 350 workout, we are going to increase by 100 reps. The goal for this total body workout will be to complete the bodyweight training in under 20 minutes. Work and go through each exercise taking as few breaks as possible.
Bodyweight 350 Workout Program
Bodyweight Exercise 1 – Prison Squats
45 Reps
Bodyweight Exercise 2 – Push Ups
40 Reps
Bodyweight Exercise 3 – Straight Jumps
20 Reps
Bodyweight Exercise 4 – Physioball Leg Curls
20 Reps
Bodyweight Exercise 5 – Physioball Jackknives
20 Reps
Bodyweight Exercise 6 – Step Ups
40 Reps (20 per leg)
Bodyweight Exercise 7 – Pull Ups
10 Reps
Bodyweight Exercise 8 – Lunges
40 Lunges (20 per leg)
Bodyweight Exercise 9 – Close Grip Push Ups
40 Reps
Bodyweight Exercise 10 – Upright Body Rows
20 Reps
Bodyweight Exercise 11 – Body Squats
40 Reps
Bodyweight Exercise 12 – Chin Ups
15 Reps
Finishing this total body workout in under 20 minutes will allow you to move on to the Bodyweight 500 Workout Program. Keep pushing yourself on completing this workout in under 20 minutes if you were having trouble attaining it the first time. The key to success in bodyweight training is to continue to improve and this requires you to push through and try again in times when you do not succeed. Remember, the reward is sometimes not what comes at the end but the journey throughout!
Bodyweight 500 Workout Challenge
Get absolutely ripped, muscular, powerful and athletic with this explosive 500 rep total body workout that requires literally no equipment whatsoever other than your very own bodyweight! This bodyweight training is guaranteed to blast you into the best shape of your life and get your friends asking you exactly how you got these extraordinary results!
Hi everyone!
Getting yourself into the best shape of your life and getting a body to suite is all about pushing yourself to the next level. A lot of people neglect bodyweight training and bodyweight workout programs in favor of using other gym equipment and paying gym fees. You can build a better body with just your bodyweight. All you have to do is push yourself.
Typical workouts run anywhere from 10 to 20 sets totaling a maximum of no more than 150 to 200 reps. The Bodyweight 500 Workout Program is the jump off to next level fitness and is the most effective way to not only build a better body, but to build a body that has fantastic functionality that will allow you to outperform your competitors the next time you are on the playing field.
The Bodyweight 500 Workout Program is a combination of 13 exercises, totaling 500 reps. Its a circuit training workout that you want to complete as fast as you can. The goal is to complete this total body workout in under 27 minutes. This bodyweight training is next level and is guaranteed to push you towards new heights when it comes to your physical training!
Bodyweight 500 Workout Program
Bodyweight Exercise 1 – Prison Squats
50 Reps
Bodyweight Exercise 2 – Push Ups
50 Reps
Bodyweight Exercise 3 – Straight Jumps
25 Reps
Bodyweight Exercise 4 – Physioball Leg Curls
25 Reps
Bodyweight Exercise 5 – Physioball Jackknives
50 Reps
Bodyweight Exercise 6 – Step Ups
50 Reps (25 each leg)
Bodyweight Exercise 7 – Pull Ups
25 Reps
Bodyweight Exercise 8 – Lunges
50 Reps
Bodyweight Exercise 9 – Close Grip Push Ups
50 Reps
Bodyweight Exercise 10 – Upright Body Rows
50 Reps
Bodyweight Exercise 11 – Body Squats
50 Reps
Bodyweight Exercise 12 – Body Squats
50 Reps
Bodyweight Exercise 13 – Chin Ups
If you have completed this bodyweight training in less than 27 minutes than I suggest you move on to the Bodyweight 1000 Workout Program. However, if you have not been able to complete this total body workout in the time allotted, continue to do so until you reach the milestone. Then you will be ready to move on!
Bodyweight 1000 Workout Challenge
For anyone that wants a challenge and wants to push themselves to the next level to get the edge on all their competitors when it comes to bodyweight training and getting into amazing shape, the the Bodyweight 1000 Workout is just what you need to start training with.
Hi everyone!
For anyone that wants a challenge and wants to push themselves to the next level to get the edge on all their competitors when it comes to bodyweight training and getting into amazing shape, the the Bodyweight 1000 Workout is just what you need to start training with.
This total body workout is comprised of 17 bodyweight training exercises and totals 1000 reps. Top level competitors finish this workout in 40 to 45 minutes, so when doing this workout, aim to be within that time limit or get right on it and beat that time!
This workout is a test of strength and endurance and is the ultimate way to getting ripped, muscular, powerful and athletic and blast your muscular endurance into overdrive in order to dramatically enhance it and get you into the best athletic shape of your life!
Bodyweight 1000 Workout Program
Bodyweight Exercise 1 – Jump Rope or Jumping Jack’s
100 Reps
Bodyweight Exercise 2 – Close Grip Push Ups
100 Reps
Bodyweight Exercise3 – Straight Jumps
25 Reps
Bodyweight Exercise 4 – Pull Ups
25 Reps
Bodyweight Exercise 5 – Body Squats
100 Reps
Bodyweight Exercise 6 – Stick Ups
25 Reps
Bodyweight Exercise 7 – Bicycle Crunches
50 Reps
Bodyweight Exercise 8 – Push Ups
100 Reps
Bodyweight Exercise 9 – Lunges
50 Reps (25 each leg)
Bodyweight Exercise 10 – Physioball Leg Curls
50 Reps
Bodyweight Exercise 11 – Bicycle Crunches
100 Reps
Bodyweight Exercise 12 – Decline Push Ups
50 Reps
Bodyweight Exercise 13 – Overhand Inverted Upright Rows
25 Reps
Bodyweight Exercise 14 – Mountain Climbers
50 Reps
Bodyweight Exercise 15 – Body Squats
50 Reps
Bodyweight Exercise 16 – Chin Ups
25 Reps
Bodyweight Exercise 17 – Rope Jumps or Jumping Jack’s
100 Reps
Finishing the Bodyweight 1000 Workout Program in under 40 minutes is a feat in itself and if you have achieved it then my hat goes off to you as you are in amazing shape and deserve all the credit in the world for it. Keep pushing yourself and modify this workout to keep challenging yourself if this doesn’t prove hard enough! Remember, only you can set limits on yourself so go for it and do the impossible!
